Practicing Tai Chi Chuan

Tai Chi Practice for beginners includes:

A. Basic Stretching

Stretching should be practice daily for 10 to 15 minutes each time.

B. Stances

The primary stances in Tai Chi are Horse Stance (parallel
stance), Bow and Arrow Stance (Side Stance), Empty Stance (Front
foot on heel and Front foot on toes), Drop Stance, and Single Leg
Stance. They are practiced to build leg strength and balance.
Initially, try to hold the stances for 30 seconds; as you continue to
practice, slowly increase the time to 3 minutes for each of the
difference stances.

C. Punches

Straight punch, and Double Strike punches. Practice each punch 10
to 20 times and gradually increase to 50 times.

D. Palm Pushes

Single Palm Push and Double Palm Push. Practice same as punches.

E. Kicking

Toe Kick and Heel Kick (kicks do not go above the waist line).
Practice kicking 10 to 20 times with each leg for each kick.

F. Single Movement Practice

Learn each movement and practice until it becomes natural and
fluid; then learn another movement. There is an old Chinese Martial
Art saying: "Practice a thousand times then the body movement will
become natural". If you want to excel, practice is the only way.

G. Form

After learning the individual movements, learn the complete Tai
Chi Form and practice it until all movements link together
smoothly. Practice each form two to five times every day.

H. Simple Breathing

Breathing should be slow and deep. Practice breathing with
movements and also within the Form.

I. Push-Hand

Push-Hand practice is a two person practice to refine the Tai Chi form.
Begin with single hand pushing and then learn the two hand
pushing. Push-Hand will help develop arm strength and increase
stamina. Beginners will gain a better understanding of their
balance after practicing push hand for a period of time.

Advanced Tai Chi Practice:

1. Advanced Tai Chi Students will also learn the Tai Chi weapons which
include the Tai Chi Sword, Tai Chi Broad Sword and Spear (Stick).

2. Practice 2-person Tai Chi weapon sets.

3. Advanced Push Hand techniques with 2 hands, stationary.

4. Advance Push Hand Technique with 2 hands, moving steps.

5. Advance Push Hand Technique with 2 hands, free style.

6. Advance Push Hand Technique with 2 hands, Competion Training.

Benefits of Practicing Tai Chi

Physical Benefits:

Improved Reflexes

Coordination

Increases your performance in all activities!

Increased Strength

Stamina

Boosts your energy so you feel great all day long!

Increased Flexibility

Weight Control

For better work and study habits!

Great Cardiovascular Work Out

Keeps you healthy!

Mental Benefits:

Improved Concentration

For better work and study habits!

Reduced Stress

For a longer and healthier life!

Increased Confidence and Discipline

Develops a positive attitude toward life!

To become an expert in Tai Chi you should:

1. Learn each Tai Chi style well, and practice with the best teacher you can
find.

2. Research on every subject in Tai Chi.

3. Observe other people's practice and go to Tai Chi competitions to
participate and to watch.